4.27.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10

Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold

Rest 3 minutes

3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023